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Waffle House Low Carb Menu Options : What to Order and Avoid on Keto Diet?

Latest updates by: Team KetoaHolics

Do you know that Waffle House is so popular that they buys 2% of the eggs in America every year? 

That's a lot of eggs, and why not? The place serves a lot of people every day. 

So, it won't really be a surprise if you find yourself there even if you're on a low carb or ketogenic diet.

You may find yourself asking, what's the problem then?

Well, if you do find yourself there, either alone or with your family, it may be a little bit difficult to order anything. Why? Because the menu contains meals with loads of carbs.

That's where we come in.

We have gone through the pain to curate the greatest Low Carb diet list for you to order in Waffle house. You can go through this to select a low carb diet meal for your weight loss journey. (1)

Tips To Order Low Carbs at Waffle House

Other than being known for waffles, another thing Waffle House is great at is being the greatest at what they do.

The food is nice. The setting is set to delight you and the meals are carb traps that can hamper your diet. 

What are we saying? 

We are saying that you need to pay attention to these things you need to know to successfully order and eat a low carb meal at the place.

1. Beware of hidden carbs

There are so many food options at Waffle House that look low carb in appearance but actually contain more carbs than you imagined. (2)

Sometimes. you have to take into account the ingredients that make up the meal. 

Here is what gets more interesting.

There are so many food sources that are typically low-carb. However, due to specific processing or modifications, their carbohydrate contents have been increased.

This could either be intentional or unintentional.

The addition of preservatives, vitamins, or additional nutrients often causes this.

So what do you need to do?

Foods with the following should be checked appropriately.

  1. Sauce
  2. Reduced-fat
  3. Condiments, and
  4. Foods with sugar substitutes and flavors.

2. Watch out for the condiments

Condiments make the foods more enjoyable. You have to add some of them before the meal can be taken at all.

The truth is, most of these condiments have hidden carbs in them. (3) Therefore, you should watch out for them. 

Read the description to know what the dressings contains. Some are not expressly stated.

That's why you should know when to read beyond the texts there and understand the name substitutes.

Have this in mind.

Some condiments, such as ketchup, mayonnaise, mustard, etc., have a generally accepted composition, but the quantities of these compositions may differ by brand and make your meal non-ketogenic.

Other condiments such as sauces differ by composition, so it's quite important to check out each one's composition before eating them.

And whatever you do, assumption can be a significant risk in this case.

3. Breading is bad

Although breading helps improve the aesthetic appearance of the food, it does so at a cost. Breading will automatically shoot up the carbohydrate content of your meal by multiple folds.

Then, the low carb meal now becomes a high carb meal. Breading also adds to the calorie content of the meat. So, avoid it.

4. Check the nutritional information

  • Always pay attention to the nutritional information. (5)
  • Read through it
  • Identify if it is good enough for you, as mentioned earlier, and pay attention to the disguised names as well. 

WH ensures that every information about the composition of every low-carb meal is available on their website. If you've been ordering without the nutritional information before, stop.

In the case where nutritional information is not available, assume a high carb content and select a substitute instead.

Is There Anything Low-Carb at Waffle House?

There are many low-carb meal option you can order at WH. The meals are carefully prepared and served with the requirements of low-carb meals in mind. 

1. Grilled Chicken Breast

This meal option with the lowest carb content is a worthy contender with the Waffle House salads for the best low-carb diet.

There are other excellent ideas you can come explore as well if you want. They all have varying levels of low-carb content, mostly below 10g.

2. Salad

Salads are the greatest options for low carb and keto in any restaurant. The same is true for Waffle House. The restaurant's Garden Salad contains lots of veggies that are great supplements for your keto diet.

Nevertheless.

While there are many low-carb meal options available for you at the restaurant, it is not advisable to put all your low-carb meal dependence on it. 

And again.

It may change slightly by outlets. Ingredients may change or vary by brand. Human factors can set in well.

All these have the potential of altering the expected nutrients composition of the meal. In some cases, it may be the carbohydrate content that is affected.

So, when placing an order, put these into consideration. Unsweetened coffee is a really great choice for low carb drink. Get it alone or get it as a complement to your meal. It's fast and rejuvenating.

Top 12 Low Carb Meals at Waffle House

1. Cheesesteak omelet

This is a healthy low-carb and cholesterol meal. It is almost the same as egg Omelet or scrambled egg with Sausage, Ham, or Bacon variants. It's made with

  • eggs
  • shredded cheese (your choice)
  • cup onion
  • chopped
  • sliced Steak-ums, and
  • butter.

The Cheesesteak Omelet has a Waffle House identity and is carefully prepared. You have an option to choose the tastiest cheese. This meal contains only 5g of carbs but contains enough fats, protein, and calories.

2. Original Angus cheeseburger

 The meal is named after Angus cattle (6) from where the beef is gotten from. The Original Angus Cheeseburger is made with;

  • Angus beef slice
  • Tomato
  • Melted American cheese
  • Lettuce
  • Onions
  • Pickles
  • Mustard
  • Mayonnaise, and
  • Ketchup

All these are served on a toasted potato bun. The Original Angus Cheeseburger is not a low-carb meal option due to the higher level of carb, up to 30g per serving.

So what do you do?

Remove the parts with the high carbs. This means the buns, Lettuce, and mustard. Enjoy the rest with the lower-carb level.

3. Salad

Depending on the type, Salad is virtually the greatest low-carb order you can get in Waffle House.  

The restaurant only offers two choices: the garden and grilled chicken salad. You can ask for the salad dressing on the side and no croutons for a lower fat and carb salad.

However, you have to be careful of the dressings you add to your Salad. Some have the potential of shooting the Carb level high by multiple folds. (7)

A more delicious option is the Grilled Chicken Salad, although a higher level of cholesterol and sodium. 

The Garden Salad is a good option for a Keto diet.

4. Sausage, egg & cheese hashbrown bowl

With a 2g net carb, the sausage, egg & cheese Hashbrown bowl is a good breakfast option. With fat and protein in good quantities, it's a combination that has good for your nutrition. The bowl also contains very little carbs.

Sausage from the meat sources supplies the bulk of the protein. Scrambled egg provide the majority of the fats. Cheese supplies some fats and protein. The micronutrients in the meal are;

  • calcium
  • vitamins
  • zinc
  • phosphorus, and
  • riboflavin) (8)

Hashbrown made from potato supplies the bulk of the calories and the little Carb present.

5. Peanut butter chips

Peanut butter chips contain about 8g of carbs. While it may not be the meal with the lowest carb content, it is a good option for a low-carb diet. 

The peanut butter chips are a Keto-friendly meal with a high protein level and low carb level, mainly made from deflated peanuts, sugar, and hydrogenated vegetable oil.

6. Grilled plain chicken breast

Contain 0g carbs and about 280 calories per serving, and the grilled plain chicken breast is a nutritious and healthy choice for low-carb diets.

7. Cheese & eggs

A fantastic combo, cheese, and eggs serve you the essential nutrients in a breakfast. When going for breakfast, you should consider the Waffle House Cheese and Eggs combo.

It us made by beating two eggs in a small bowl and scrambling in a skillet. Two slices of American cheese are melted in a small iron skillet simultaneously. The scrambled eggs are added to melted cheese and mixed thoroughly. The combination of the cheese and eggs is very good for your nutrition.

8. Waffle house's BLT sandwich

Although it comes with a high carb content of 27g, the Waffle House BLT Sandwich is still suitable for low carb diets. But the components with the high carb contents have to be removed.

The BLT uses thick Texan slices that can be substituted for a lower carb bun. The lettuce has to be removed. The removal of these two will drastically reduce the carb content to a level suitable for low-carb diets.

9. Double "original" Angus cheeseburger

As the name suggests, it contains twice the cheese in the Original Angus Cheeseburger. It is also more nutritious, and the carbs contents can be reduced to suit low carb diets by substituting the buns for low carbs substitutes.

10. Pork chop dinner

Filled with a lot of nutritional content, the pork chop dinner is a viable contender for the most nutritious, healthy low-carb dinner choice in Waffle House. 

With 150 calories, lots of other healthy nutrients, and 0g net carbs, the pork chop dinner is a good keto order choice. 

11. Chicken dinner

The chicken dinner might not be the greatest option for a low-carb diet you can find due to the almost 30g carb content. It's also popular and to some extent, chicken dinner is a good keto friendly family diet.

12. T-bone steak and two scrambled eggs

Consisting majorly of protein and fats, the T-bone steak and eggs have a high-calorie content derived from these two sources and 0g carb content. The steak and the eggs are also very tasty.

What are The Healthiest Low Carb Meals at Waffle House? 

At Waffle House, you have an option to choose from a list of healthy low-carb diets from plant and animal-based diets to processed foods diets, and the possibilities are many, and variety is bliss.

However, considering other contents other than low carbs, the Waffle House salads offer the healthiest low-carb and keto friendly diet. 

Here they are.

Garden Salad

The garden salad (10) contains 35 calories, 0 grams of fat, 0 grams of saturated fat, 7 grams of carbs, 2 grams of protein, and 20 milligrams of sodium and other essential nutrients, vitamins, and antioxidants in the vegetables.

Chicken Salad

The more tasty chicken salad also contains 175 calories, 2.5 grams of fat, 0.5 grams of saturated fat, 8 grams of carbs, 31 grams of protein, and 950 milligrams of sodium. 

The higher number of nutrients makes the salads the most nutritious and healthiest find in WH in the correct quantity.

What Foods to Avoid on Keto at Waffle House

If you are on a keto diet, many meals will look enticing to you but are bad for your health. 

Wait, watch out;

Foods with high carb content like

  • fries
  • high carb vegetables
  • some fruits
  • breaded chicken
  • dairy products such as milkshakes
  • low-fat yogurt or fat-free milk
  • food made from legumes, tubers, grains, oils, and soda, and
  • some other high sugar beverages should be avoided.

These food options either have high carbohydrate content or higher calories, which could be detrimental to health. 

Keto foods should have low carb content, moderate calorie content, and zero cholesterol level. Furthermore, not all proteins are suitable for keto diets. Processed meats with hidden carbs, bacon with sugar, and breaded meats should be avoided when selecting a keto meal.

Another crucial component to be avoided is any foods with unclear or undeclared components or foods with unnamed condiments.

These types of meals should be avoided in their entirety. These types of foods might have unprecedented levels of carbs, and there is no way to know without the information being given.

Interestingly...

The preparation methods and tools used in preparing the meals may or may not contribute to the carbohydrate level of the food, depending on the circumstances .(11) 

Conclusion

To reiterate what has already been said, it's a good thing to pay more attention to your health by going for healthier and more nutritious variants of the meals you used to like.

Waffle House is great to visit when looking for diet meals, keto, low-fat, low-carb, and others. They have a wide range of healthy options for you to choose from. 

On the last note;

We hope your visit to a Waffle House outlet will subsequently bring you more satisfaction. With this information, you can select a meal that works well for you from the list provided.

We hope you have as much fun and satisfaction reading this as we had providing you with this information.


We are here to support, guide and inspire you. We aim to cut through your confusion with well-researched, expert-evaluated, and detailed reviews designed to help you make the right decisions for your health. We hope you can tap into all the resources available on our site and can derive optimum results with your ketogenic diet. Thanks for being here.


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